Constipation is a common condition in which you have fewer than three bowel movements per week. Stools you do have may be dry and difficult to pass. You may also experience bloating, uncomfortable fullness and abdominal pain. While most people face occasional constipation, it may become chronic if you have a digestive disorder. Other common causes, according to the National Digestive Diseases Information Clearinghouse, include a low-fiber diet, dehydration, pregnancy, aging, travel and irritable bowel syndrome.
Legumes
Legumes, such as beans, lentils and split peas, provide significant amounts of protein, vitamins, minerals and fiber. MayoClinic.com recommends aiming for 20 to 35 g of fiber daily as a useful way to prevent constipation. Fiber-rich foods may also help stimulate bowel movements during constipation. A 1-cup serving of cooked split peas, black beans or lentils provides roughly 15 to 16 g of fiber. Additional fiber-rich legume dishes include cooked lima beans, low-fat vegetarian chili, baked or grilled bean patties, hummus, and lentil soup. To add fiber to meat-based dishes, such as beef casseroles, tacos or stew, replace some or all of the meat with legumes of your choice.
Fruits and Vegetables
Fruits and vegetables provide valuable amounts of fiber and antioxidants, which help your body defend itself from infections and disease. Some of the highest fiber varieties include fresh raspberries, which provide 8 g per cup, and artichokes, one of which provides roughly 10 g. Additional fiber-rich fruits and vegetables include avocados, pears, apples, strawberries, mangos, guava, broccoli, turnip greens, kale, spinach, green peas and sweet corn. Choose whole produce over juices and canned or peeled fruit, which contain little fiber and fewer nutrients, most often. If, however, your constipation symptoms stem from dehydration, consuming fresh-squeezed juices and water-rich fruits, such as melon and berries, can help.
Yogurt and Kefir
Yogurt and kefir are cultured dairy products that contain beneficial, or "friendly," bacteria known as probiotics. Regular probiotic intake may help relieve constipation and other symptoms related to IBS, according to the University of Maryland Medical Center. They may also reduce digestive irregularities associated with milk products free of healthy bacteria, such as non-aged cheese. For best potential results, incorporate yogurt and/or kefir that contain live active cultures, such as Lactobacillus acidophilus or Bifidobacterium, on a routine basis.
Flaxseed
Flaxseed is a nutty-flavored seed variety that contains fiber and omega-3 fatty acids -- healthy fats that may help reduce inflammation. UMMC recommends consuming 6 to 24 g of flaxseed daily for constipation relief. Incorporating flaxseed into your breakfast cereals, yogurt, smoothies and baked goods regularly can also help prevent constipation from developing in the first place. Flaxseed provides a particularly useful fiber option if you are intolerant or allergic to gluten -- a storage protein in wheat, barley and rye.
Whole Grains
Replacing refined carbohydrate sources, such as enriched breads, pasta and snack foods, with whole grains may also help prevent or manage constipation. Whole grains contain all nutritious parts of the grain, including fiber-rich portions. One cup of cooked whole wheat spaghetti or cooked pearled barley supplies roughly 6 g of fiber. Other whole-grain, high-fiber foods include 100 percent whole-grain breads and cereals, oatmeal, long-grain brown rice, wild rice, and air-popped popcorn.
